Animated GIF · Available via API
gif_boxDumbbell One Arm Snatch
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
DumbbellCategory
strength
Mechanic
compound
Cal/min
6.1
Force
push
Dumbbell One Arm Snatch is a advanced multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
Lower the dumbbell towards the ground, keeping it close to your body.
Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.
Catch the dumbbell overhead with a slight bend in your knees and hips.
Lower the dumbbell back down to the starting position in a controlled manner.
Repeat for the desired number of repetitions, then switch to the other arm.
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